4/22/2024 - 4/27/2024
Monday
Strength
Back Squat - 90% of Training Max
Deload
5 reps @ 60%
5 reps @ 70%
5+ reps @ 80%
WOD
For time:
10 Wall Balls 20/14
15/12 Cal Row
20 Wall Balls
15/12 Cal Row
30 Wall Balls
15/12 Cal Row
40 Wall Balls
15/12 Cal Row
50 Wall Balls
15/12 Cal Row
15 min cap
Tuesday
Strength
Establish 5RM Hanging Power Clean
WOD
AMRAP 7
Box Jumps 24/20
EMOM 5 Handstand Push-ups (beginning with HSPU)
rest 1 minute
AMRAP 7
Weighted Box Step-Overs DB 50/35
EMOM 5 Strict Pull-ups
Score = total box jumps/weighted step-overs
**Must complete all HSPU/Strict Pull-ups for Rx
Wednesday
Strength
Strict Press - 90% of training max
Deload
5 reps @ 60%
5 reps @ 70%
5+ reps @ 80%
WOD
AMRAP 15
1000m row
30 thrusters 95/65; Rx+ 135/95
60 toes-to-bar
time remaining…
Max Effort burpees over bar
Score = total reps not including row
Thursday
Strength
Snatch Complex
E2MO2M for 6 rounds building
1 Power Snatch + 3 Overhead Squats with 2-sec pause at bottom of squat
WOD
Imperial Spring Fest WOD 3
Remember Harambe
Partner WOD
0:00 - 5:00
Partner 1: Max effort calories on row
Partner 2: Max effort front rack lunges 95/65; scaled 65/45
rest 1 minute for transitions
6:00 - 11:00
Establish 1RM snatch between you and your partner
2 Scores: total lunges/calories on row; combined weight between both partners
Friday
Gymnastics
15 minutes to establish
Max weighted pull-up
Max weighted ring dip
Max weighted muscle-up
Max distance handstand walk
WOD
AMRAP 14
1 - 2 - 3 - 4 - 5 . . .
Rope Climbs
Devil Press 2 x 50/35
50 double-unders after each round
Saturday
Partner WOD
400m partner run
40 toes-to-bar
40 cleans 95/65; Rx+ 135/95
40 pull-ups
400m run
30 t2b
30 cleans 135/95; 185/125
30 pull-ups
400m run
20 t2b
20 cleans 185/125; 225/155
20 pull-ups
400m run
10 t2b
10 cleans 205/135/ 245/165
10 pull-ups
Cash-out: 1 synchronized partner burpee
35-min cap
